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CrossFit 580 • CrossFit & Fitness in Livermore California



FRIDAY WOD May 26, 2017

Crush Your Goals!     CrossFit WOD PERFORMANCE A. Take 15 minutes and build to today’s 1-RM Power Clean B. For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (24/16 kg) 30 Dumbbell Push Press (55/35 lbs) 30 Pull-Ups     &
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CrossFit Games Open 2017 Recap- CrossFit 580 Livermore, CA

  Whew!! We all survived another CrossFit Open Season!! What a ride it was and thank you to everyone who participated in making this event series a great experience for all. (volunteer judges, athletes, mobility massage booth powered by Andrew, cheerleaders, etc.) Thank you also
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FRIDAY WOD August 12, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps C. For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24
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Zach Steffes – December 2015 Athlete Spotlight

Congratulations to Zach Steffes, our December Athlete of the Month! Please read Zach’s story below:   Name Zach Steffes Hometown St. Cloud, Minnesota Age 35 When did you first start training at CrossFit 580? September 2015 What is your favorite workout/movement? Grace, Over
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CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH   Every 90 Seconds for 5 sets; 5 High Bar Back Squats @ 70% of 1RM (you will have noticed we backed off the % as we are coming to the end of this squat cycle and volume phase. Monday you will be setting a 1RM High Bar Back Squat follo
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CrossFit WOD DYNAMIC WARM UP Run 400m (with slam ball) Mobility (shoulders/lats-bands/lacrosse ball) Bodyweight Warm Up STRENGTH In 12 Mins: Work to a heavy single Bench Press METCON Complete in any order (not for time) 5 Sets of 10  Good Mornings (light weight) 5 Sets of 10 Strict Ha
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SUNDAY 3/1/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON WOD 100 Double Unders 1000 M Row 100 Double Unders 1000 M Row 100 Double Unders   Boot Camp WOD Partner WOD 5 Rounds for Time 40 Box Jumps (step offs) 30 Push Ups 20 Tire Flips (sub another movement if needed, depending on c
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SUNDAY 2/22/15

CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 1 mile Run 200m Lunge 400m Prowler Push (empty prowler) or 400 meter Farmer Carries (KB or Handles AHAP) 800m Run w/Wallball (20#/14) 1000m Row   Boot Camp WOD PARTNER WOD 30 Min AMRAP: 100 Abx Sit Ups 50 Box Step Ups (Box Jumps Ad
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